YHC ran up to the Hurler launch point to find several pax stretching, so I began my own little stretch routine. Mercedes rolled in and commented about everyone stretching, then asked who is Qing. I responded, “I am,” to which Mercedes said, “Oh…I better start stretching too.” That was the last bit of conversation I heard until it was all over. Disclaimer was given and we were off.
Warmup
- SSH x30.
Mosey to the side parking lot.
- Windmill x10.
Mosey park to the front parking lot.
- Humpies x15.
Mosey to the side parking lot.
- Imperial Storm Troopers x10.
THe Thang
Mosey to the back of the Bank.
- Bear crawl up the drive-up lane to the front of the Bank.
Mosey to Jeff’s Shave Ice Blasters.
- Merkins x10.
- Plank.
- Mountain Climbers x10.
- Plank.
- Alternating Shoulder Taps x15.
Mosey to Flick Video.
- Air Squats x10.
Mosey to the Christian Fellowship Chapel.
- 20 Lunges each leg OYO.
Mosey to the steps of the historic chapel.
- Incline Merkins on each step.
- Run towards the church.
- Lunge walk down the ramp.
- Incline Merkins on each step.
- Run back towards the street.
- Decline Merkins on each step.
Mosey to PNC Bank parking lot.
- Plank Shuffle to the right on the curb.
- Merkins x10.
- Plank Shuffle to the left on the curb.
- Decline Merkins x6.
- Lt Dans, 2:1 to 14:7.
- LBC x30.
- Bear Crawl two parking spaces.
- 20 WWII Sit Ups OYO
- Bear Crawl two parking spaces.
- The Squirm x15.
- Bear Crawl three parking spaces.
- American Hammer x15.
- Bear Crawl three parking spaces.
Mosey to the front of PNC Bank.
- Crunchy Frog x15.
Mosey to the Christian Fellowship Chapel.
- 5 Burpees OYO
Mosey to Flick Video.
- 5 Burpees OYO
Mosey to Jeff’s Shave Ice Blasters.
- Partner 1: Picnic Table Presses
- Partner 2: 5 Burpees with one additional Merkin added within each burpee rep. Last rep included 5 Merkins within the Burpee.
- Switch stations.
Mosey to the side parking lot (Mackies).
5 Burpees OYO.
Mosey to start.
- Bunny Hops on the steps (couple of minutes).
- Homer-to-Marge Merry Medley, includes: Homer, Marge, Low Dolly, Rosalita, and Low Flutter.
- Windshield Wiper lower back release.
Moleskine
- No mumblechatter; it was spooky quiet out there this morning, but you guys did great with the workout.
- This workout was a good example of pearls on a string. Short mosey, collect the six, then some exercises. Rinse and repeat. #nomanleftbehind. Thanks for the opportunity to lead.
- F3 Granite Falls Q school is September 13th and 14th. https://www.signupgenius.com/go/70A0B4CAFAC2EA20-f3granite
- Prayers for Charmin’s family, the victims of Hurricane Dorian and those still in its path.
- Next up: Tammy Faye has the Rots o’Ruck Q tomorrow.
Peace,
Deuce